The Inverse Of Syndrome X - Free Your Body From The Silent Killer!

Syndrome X has been hypothesized to be caused by inactivity, lack of cardiovascular training, high saturated fat intake, high refined carbohydrate intake, as well as other unhealthy habits. Learn more.

Article Summary:

Pre and post workout is when your body is the most sensitive to carbs.

NHANES III indicated that 24% of the US population has MSX, and the percentage increased dramatically with age, affecting 43% of the population in 60-69 year olds (http://www.syndromexassoc.org).

In essence, what this means is that America is not dealing with the processed foods and overabundance of carbohydrate found in the average American's diet as well as recommended in the Food Pyramid endorsed by our own government! Something is going wrong here!

The government is promoting a diet that might be leading us down a path of debilitating diseases and unhealthy lifestyles. What can we do to stop it? Also, if there is a syndrome X that is BAD, could there be the inverse of syndrome X, where the opposite rings true? What if we could get the body to process foods more efficiently and avoid this disease?

Syndrome X has been hypothesized to be caused by inactivity, lack of cardiovascular training, high saturated fat intake, high refined carbohydrate intake, as well as other unhealthy habits. We know the outcome. An early, untimely death and a hindered quality of life.

It is all preventable. We always preach insulin control and exercise, but what if, for a second, we thought in extremes. Long term, what if one adhered to a controlled carbohydrate, higher protein, and higher HEALTHY fat diet.

Our opinion is that the body will switch fuel sources, thereby burning fat for fuel rather than carbohydrates. This will lead to a more controlled blood sugar and insulin level, calorie control from decreased appetite on a protein and fat heavy diet since protein is the most satiating, or fulfilling, of the three macronutrients. And since insulin is the storage hormone, there will be less chance for fat gain.

In a paper entitled Ketogenic Diets and Physical Performance, Stephen D. Phinney discusses how the Inuits and other cultures were able to hunt and perform physically even in absence of any carbohydrate and surviving on a fatty fish diet.

This can lead us to hypothesize that if given this diet over a long-term, one might be able to adapt and use fat for an immediate and long term source of energy. The body can also derive glucose from proteins and can use the ketones from fat, the most concentrated energy source there is.

While we still see the need for carbs in performance athletes who need to replete from an activity and perform the next day at a very high level, bodybuilders, physique enthusiasts and the average American should not be overly concerned with this. Your liver will provide your body with what it needs during training.

But pre and post workout is when your body is the most sensitive to carbs. Thus, if looking to still enjoy a cup of oatmeal, post workout is the preferable time to do this.

Click Image To Enlarge.Post Workout Is The Preferable Time For Oatmeal.

We have personally witnessed this. We have one subject who looks fuller and harder when eating protein and fat than when eating carbs. This is also prevalent in some of the long term low carb dieters who prefer to "fat load" for bodybuilding shows rather than carb load. Perhaps it is their body's adaptive response?

Thus, we do feel that when looking at the common-sense evidence, we can create the opposite of Syndrome X and rather than having the big, X-Belly, we can predispose our bodies to having lean abs and entire body year round!

Here are some comparisons:

Syndrome X

Inverse Of Syndrome X

Mostly Saturated Fat

Mostly Healthy Fat

High GI/Processed Carbs

Low GI, Whole Food, Unprocessed Carbs And Fruits & Vegetables

Low Protein Intake

Higher Protein Intake

Lack Of Cardiovascular Activity

At Least 20 Minutes Of Cardio At Least Four Days Per Week Year Round

Lack Of Weight Training

Weight Training Program

Let's look at this one inverse at a time.

Fat

"Good Fats" AKA EFAs (Essential Fatty Acids) are mono- (MUFA) and polyunsaturated fatty acids (PUFA). They are "essential" because our body does not manufacture them, and they must be obtained through our diet on a daily basis for optimal health and well-being.

All fats have the same amount of calories, but their chemical compositions vary. Fats are made of chains of carbon and hydrogen atoms. The saturation refers to whether all the available positions on the carbon atoms are bonded to hydrogen atoms, or if there are any hydrogen atoms missing.

These fats have one position missing a hydrogen atom, instead containing a double bond between carbon atoms. Monounsaturated fat is found in oils such as canola, olive, and peanut as well as most nuts and nut butters.

This type of fat does not cause a rise in total cholesterol. In fact, science has indicated that individuals who substitute monounsaturated fat for saturated fat in their diet, actually shows a reduction in the bad cholesterol, and protects the good cholesterol (HDL) from decreasing.

These fats have more than one position missing in the carbon chain, and contain more than one double bond as a result. Two major categories of polyunsaturated fats are
Omega-3 and
Omega-6 fatty acids. Omega-3 means there is a double bond in the third position from the end of the carbon Chain.

These fats are extremely healthful and have shown in clinical investigations to support cardiovascular/heart health, reduce total triglycerides and increase good cholesterol, produce hormone-like substances with anti-inflammatory benefits and promote optimal focus and concentration.

The best sources of Omega-3s are fatty fish such as salmon, sardines, mackerel, herring, and rainbow trout and fish oil supplements high in DHA (docosahexaoic acid). Canola oil, walnuts, and flaxseed also contain some Omega-3.

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Omega-6 fats have a double bond in the sixth position from the end of the carbon Chain. These fats are found in oils such as corn, soybean, cottonseed, sunflower, and safflower.

Why Are EFA's Important?

Our bodies must ingest a constant and balanced supply of EFA's. Essential Fatty Acids produce beneficial hormone-like compounds called eicosanoids that affect the function of virtually every system in the body. They also regulate pain and swelling, help maintain proper blood pressure and cholesterol levels, and promote fluidity in nerve transmission.

The most important Essential Fatty Acids are Eicosapentaenoic Acid (EPA), an omega-3 PUFA with 20 carbons and 5 double bonds synthesized from linolenic acid and Docosahexaenoic Acid (DHA), an omega-3 PUFA with 22 carbons and 6 double bonds synthesized from linolenic acid.

Click Image To Enlarge.The Lobliner Family Knows How To Fight Syndrome X.

They are the nutrients responsible for cell flexibility, nerve communications, mood support, and even body fat reduction. "Good" fats or Essential Fatty Acids, are the naturally-occurring, traditional fats that haven't been damaged by high heat, refining, processing or have been slightly tampered or not tampered with, such as 'partial hydrogenation'.

EFA Products:Sorted By Top Sellers. Fats can be broken down into two basic groups, saturated and unsaturated. More importantly, fats can be labeled as essential and nonessential.

Good And Bad Fats! Body fat usually results from an inadequate diet and is comprised of carbohydrates and unhealthy fats. Get facts about the good and bad fats, their effects on the body, and tips to keep body fat in check.

We also LOVE fat from whole food sources like salmon. You must account for these when adding up your calories and macronutrients. Atlantic Salmon has 20 grams of fat for every 40 grams of protein, basically a 2:1 Protein to Fat ratio. It is the best kind of fat though, Omega 3 EPA and DHA!

The glycemic effect of food is a measure of the extent to which a food, as compared to pure glucose (given a score of 100), raises blood sugar concentrations and elicits and
insulin response. The glycemic effect indicates how fast glucose is absorbed after a person eats particular food, how high blood glucose rises, and how quickly it returns to normal.

The best carbs to take in to reduce excessive fat storage are slow digesting/absorbing carbs. Slow absorbing carbs will give a low to mild rise in blood glucose and a smooth return to normal (low insulin response = low glycemic effect).

The undesirable carbs produce a SURGE in blood glucose, a major insulin response and then an overreaction that plunges blood glucose (this is the lethargy or sluggishness you feel after eating a meal with high GI foods).

Most relevant to real life, a food's glycemic effect differs depending on whether it is eaten alone or as part of a meal. Also, eating small meals frequently spreads glucose absorption throughout the day and thus offers similar metabolic advantages to eating foods with low glycemic effect.

The reason that using the glycemic index in meal planning is popular with some dietitians is that this diet can reduce overall insulin secretion and improve glucose and fat metabolism.

In addition, a meal plan designed using Low GI foods has also been related to the prevention of heart disease and diabetes as well as preventing obesity.

Slow digesting and high fiber carbs prolong the presence of foods in the digestive track, increase the sensation of fullness and reduce insulin response. The lower the insulin response, the less insulin is produced, leading to better weight control. In contrast, High GI foods will spike a large insulin response, causing increased cravings, low blood sugar and overeating.

On the other hand, if it goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. In addition to this high blood glucose is the fact that the greater the increase in insulin output, the more likely it will drive down blood glucose levels leading to low blood glucose, then the viscous cycle continues unless stopped.

Click Image To Enlarge.Foods That Cause A Large Glycemic ResponseLead To Unstoppable Food Cravings.

Therefore, when you eat foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and unstoppable food cravings!

How Can Understanding & Selecting Low GI Foods Help Me Lose Fat?

As stated, one of the most effective ways to reduce body fat and control insulin balance is by eating 5-6 small meals throughout the day combined with physical activity (such as resistance training and some form of
cardio).

Small, frequent meals also increase the thermic effect of food as well as prevent the body from going into starvation mode. Think of it as every time you eat nutrient dense and low GI foods, your body has to burn calories to digest the foods. Hence, the more frequently you eat, the more you balance your insulin levels and the more calories you burn.

Many people think that all they have to do is "starve" themselves and they will lose weight. That is true to an extent. What happens when you do not feed your body is it senses a need to preserve itself. Over time, it slows down its metabolic rate and begins to feed on muscle tissue and body fat at a very slow rate.

On a worse note, when you decide to begin to eat again, your metabolic rate is so slow that any excess caloric intake will be stored VERY EASILY as body fat. The current science also agrees there should be a larger portion of carbohydrates mixed with more moderate amounts of protein and especially fat.

The glycemic index allows us to more effectively evaluate our nutrition plan focusing on the quality of carbohydrates. For those who incorporate a larger amount of low glycemic foods, will be rewarded with a slow and steady release of glucose, thus keeping insulin levels in check and lowering body fat.

Fats:Fats slow gastric emptying and slow the absorption of food. If absorption into the small intestine is slowed, the insulin response will be low. Any time you add fats to a meal, it will lower the GI of the meal.

Fiber: Vegetables anyone? Fiber is a complex structure that takes a long time for the body to break down and absorb. Some fiber is indigestible by the body. Soluble fiber found in oats & grains, fruits, and gums are ideal. As they dissolve, they gel up in the stomach and slow down gastric emptying and reduce the insulin response.

Click Image To Enlarge.Vegetables Anyone?

Combining Carbs: You can also lower the total GI of a meal by combining high glycemic carbs with low glycemic carbs. For example if you ate a baked potato (High GI) and then ate around the same amount of steamed broccoli (Low GI), the total GI of the meal would be much lower than if you just ate the baked potato.

Glycemic Index Of Some Common Foods

If dextrose gets a score of 100, what does that mean for other foods and their score? Well, brown rice is assigned an index number of 55, which means brown rice raises blood glucose levels 55 percent as much as pure glucose.

In general, foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods.

Endurance - A.K.A. cardiovascular training - improves the heart's ability to pump blood and increases oxygen uptake into cells. A "fit" person also burns more fat at rest and during exercise than an unfit person.

Bodybuilders use cardiovascular training mainly as a means to increase caloric expenditure thereby increasing fat loss or decreasing fat gain. By doing cardio year round, you will increase your body's capacity to burn fat at both rest and exercise.

Bodybuilding.com:Cardio Super Feature. Here you will have easy access to the best cardio methods for fat loss, general health, endurance and how to make this seemingly boring activity fun and exciting!

This is key! I increases caloric expenditure during and AFTER training and helps build lean, powerful, sexy muscle! It also helps to increase insulin sensitivity.

Click Image To Enlarge.Weight Training Is Key!

So What Now?

Proper diet and exercise can address this. It is our opinion that we can prevent or even treat Syndrome X through diet and training as well as create an environment within your body to elicit the opposite bodily reactions as Syndrome X. What have you got to lose? You will gain the body of your dreams and potentially improve your long term health and wellness!